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Fasolada Kritiki me Lahana kai Xerofruta
A Cretan-style bean and vegetable plate eaten as a light mid-morning snack. Kidney beans, yellow snap beans, and boiled cabbage are dressed with olive oil, lemon, and oregano, with dried apricots and blueberries adding a gentle sweetness that's common in Aegean cooking. It's served at room temperature and sits well between breakfast and a main meal. #greek #mediterranean #beans #vegetables #snack #mezze
25
min total
(Prep:
15
| Cook: 10)
4
servings
m3hungry ai
5 recipes
Beans, kidney, california red, mature seeds, cooked, boiled, with salt
1.0 cup
Beans, snap, yellow, cooked, boiled, drained, with salt
1.0 cup
Cabbage, common, cooked, boiled, drained, with salt
1.0 cup, shredded
Burdock root, cooked, boiled, drained, without salt
0.5 cup (1" pieces)
Apricots, canned, extra heavy syrup pack, without skin, solids and liquids
0.25 cup, whole, without pits
Blueberries, dried, sweetened
0.25 cup
Olive oil
3.0 1 tablespoon
Lemon juice, raw
2.0 fl oz
Garlic, raw
2.0 clove
Longans, dried
0.5 gram
Spices, pepper, black
0.25 g
Διατροφικά Στοιχεία
Ενέργεια
829.8 kilocalorie
Πρωτεΐνη
22.1 gram
Myristoleic acid (C14:1)
0.0 gram
Pentadecenoic acid (C15:1)
0.0 gram
Palmitoleic acid (C16:1, Omega-7)
0.5 gram
Heptadecenoic acid (C17:1)
0.0 gram
Gondoic acid (C20:1, Omega-9)
0.1 gram
Erucic acid (C22:1, Omega-9)
0.0 gram
Nervonic acid (C24:1, Omega-9)
0.0 gram
Oleic acid (C18:1, Omega-9)
28.3 gram
Alpha-Linolenic acid (ALA) (C18:3, Omega-3)
0.0 gram
Docosahexaenoic acid (DHA) (C22:6, Omega-3)
0.0 gram
Eicosapentaenoic acid (EPA) (C20:5, Omega-3)
0.0 gram
Pufa 2:5 N-3 (epa)
0.0 gram
Linoleic acid (C18:2, Omega-6)
0.0 gram
Gamma-Linolenic acid (GLA) (C18:3, Omega-6)
0.0 gram
Stearidonic acid (SDA) (C18:4, Omega-3)
0.0 gram
Eicosadienoic acid (C20:2, Omega-6)
0.0 gram
Eicosatrienoic acid (ETE) (C20:3, Omega-3)
0.0 gram
Dihomo-gamma-linolenic acid (DGLA) (C20:3, Omega-6)
0.0 gram
Arachidonic acid (ARA) (C20:4, Omega-6)
0.0 gram
Adrenic acid (DTA) (C22:4, Omega-6)
0.0 gram
Docosapentaenoic acid (DPA) (C22:5, Omega-3)
0.0 gram
Palmitic acid (C16:0)
5.3 gram
Capric acid (C10:0)
0.0 gram
Lauric acid (C12:0)
0.0 gram
Tridecylic acid (C13:0)
0.0 gram
Myristic acid (C14:0)
0.0 gram
Pentadecylic acid (C15:0)
0.0 gram
Margaric acid (C17:0)
0.0 gram
Arachidic acid (C20:0)
0.0 gram
Behenic acid (C22:0)
0.0 gram
Lignoceric acid (C24:0)
0.0 gram
Butyric acid (C4:0)
0.0 gram
Caproic acid (C6:0)
0.0 gram
Caprylic acid (C8:0)
0.0 gram
Stearic acid (C18:0)
1.1 gram
Palmitelaidic acid (C16:1)
0.0 gram
Linolelaidic acid (C18:2)
0.0 gram
Erucic acid (C22:1, Omega-9)
0.0 gram
Φυτικές ίνες
25.4 gram
Άμυλο
0.0 gram
Λακτόζη
0.0 gram
Μαλτόζη
0.0 gram
Σακχαρόζη
0.3 gram
Φρουκτόζη
1.5 gram
Γαλακτόζη
0.0 gram
Γλυκόζη
1.8 gram
Καροτένιο, άλφα
0.1 microgram
Καροτένιο, βήτα
108.8 microgram
Χολίνη
51.8 milligram
Φυλλικό οξύ (Βιταμίνη B9)
666.5 microgram
Ρετινόλη
0.0 microgram
Βιταμίνη A
1142.0 microgram
Vitamin B-12
0.0 microgram
Vitamin B-12, Added
0.0 microgram
Vitamin B-6
0.7 milligram
Βιταμίνη B1 (Θειαμίνη)
0.4 milligram
Βιταμίνη B2 (Ριβοφλαβίνη)
0.3 milligram
Βιταμίνη B3 (Νιασίνη)
2.5 milligram
Βιταμίνη B5 (Παντοθενικό οξύ)
1.0 milligram
Βιταμίνη C
73.5 milligram
Βιταμίνη D
0.0 microgram
Βιταμίνη E
10.1 milligram
Βιταμίνη K
161.0 microgram
Βιταμίνες και άλλα συστατικά
0.0 gram
Calcium, Ca
266.1 milligram
Copper, Cu
0.8 milligram
Iron, Fe
8.4 milligram
Magnesium, Mg
165.2 milligram
Manganese, Mn
1.5 milligram
Phosphorus, P
403.1 milligram
Potassium, K
1686.5 milligram
Selenium, Se
4.6 microgram
Sodium, Na
928.4 milligram
Zinc, Zn
2.6 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
1.9 gram
Αιθυλική αλκοόλη
0.0 gram
Αμινοξέα
0.0 gram
Αργινίνη
1.3 gram
Τέφρα
5.0 gram
Ασπαρτικό οξύ
2.6 gram
Βεταΐνη
0.5 milligram
Καφεΐνη
0.0 milligram
Χοληστερόλη
0.0 milligram
Κρυπτοξανθίνη, βήτα
2.6 microgram
Κυστίνη
0.2 gram
Φθόριο
1.0 microgram
Φολικό οξύ
0.0 microgram
Γλουταμικό οξύ
3.2 gram
Γλυκίνη
0.8 gram
Ιστιδίνη
0.5 gram
Υδροξυπρολίνη
0.0 gram
Ισολευκίνη
0.9 gram
Λευκίνη
1.5 gram
Λιπίδια
0.0 gram
Λουτεΐνη + Ζεαξανθίνη
944.5 microgram
Λυκοπένιο
0.1 microgram
Λυσίνη
1.4 gram
Μεθειονίνη
0.3 gram
Oleic Acid (Omega-9)
0.0 gram
Φυτοστερόλες
8.2 milligram
Προλίνη
0.9 gram
Βασικά συστατικά
0.0 gram
Σερίνη
1.1 gram
Θεοβρωμίνη
0.0 milligram
Θρεονίνη
0.9 gram
Τοκοφερόλη, βήτα
0.0 milligram
Τοκοφερόλη, δέλτα
0.0 milligram
Τοκοφερόλη, γάμμα
0.0 milligram
Τοκοτριενόλη, άλφα
0.0 milligram
Τοκοτριενόλη, βήτα
0.0 milligram
Τοκοτριενόλη, δέλτα
0.0 milligram
Τοκοτριενόλη, γάμμα
0.0 milligram
Τρυπτοφάνη
0.2 gram
Τυροσίνη
0.6 gram
Βαλίνη
1.1 gram
Νερό
453.8 gram
0
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the minced garlic and cook for 1-2 minutes, stirring frequently, until fragrant but not coloured — the oil should smell strongly of garlic without any hint of bitterness.
1
Add the cooked kidney beans, yellow snap beans, cabbage, and burdock root to the skillet. Stir gently to combine and cook for 3-4 minutes until everything is warmed through — the beans should be tender and hold their shape without splitting.
2
Pour in the lemon juice and sprinkle over the dried oregano, salt, and black pepper. Toss gently to coat and cook for a further 1-2 minutes until the dressing is absorbed into the vegetables and the mixture smells bright and herby.
3
Remove from heat and transfer to a serving platter. Scatter the dried apricots and blueberries over the top, then let the dish rest for 2-3 minutes at room temperature — the residual warmth will soften the fruit slightly and help the flavours settle together.
4
Drizzle with an extra tablespoon of olive oil if you like, and serve at room temperature. The beans should be well-dressed and tender, the cabbage soft, and the dried fruit distinct enough to notice in each few bites.
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